.“…Rejoice Always, … give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18
Everyone loves the Thanksgiving Holiday! What’s not to love? A day to indulge in delicious food, gathering with friends and family, and some extra time off. It just feels good to pause and acknowledge the many blessings we have. If not for this day, gratitude journals might otherwise sit collecting dust on our bookstands.
The deepest part of us instinctively knows that giving gratitude is a good idea. Most have no idea that it goes far beyond the sense of goodwill and positive emotions it ushers in. Gratitude happens to be the most powerful way to bring healing, health, and abundance into our lives. A spirit of Gratitude is as close as we can get to a magic pill for improving mood, energy, sleep, relationships, health, and prosperity. It seems we ought to have more than one day dedicated to celebrating gratitude.
The word gratitude is derived from the Latin word, gratia, which means grace, graciousness or gratefulness. It encompasses all of these.
Grace recognizes that much of what we have in our lives is a gift, the tangibles and intangibles, and the source of that goodness is at least partially outside of our control. This widens our perspective to recognize how nature, people, and a higher power enable us to experience a life filled with infinite possibilities.
But what if we don’t feel like giving thanks? Many of us have had a difficult year. What if we lost a loved one, or we are dealing with an illness or job loss? We can’t be expected to give thanks during times like this, can we? It seems counterintuitive. We certainly may have a reason to feel let down, disappointed, and depressed this time of the year. We are given encouragement to “give thanks in all circumstances“, not “for all circumstances.”
It is easy to be grateful for the vacation, the new job or promotion, the new car, or recovery from a serious illness. On the other hand, while we are waiting, or we are in the desert so to speak, we are preoccupied, worried, murmuring, complaining, and anxious for things to turn around, or conditions to change. We tell ourselves that when they do, we will be grateful. It is a challenge to look past our current circumstances or override our prevailing feelings to express gratitude when we are in the midst of life’s struggles. Gratitude, I would suggest is not merely a feeling but a practice, an act of intention.
Thanksgiving day 2021 is now in the rearview mirror. It is my challenge to you today and each day going forward to cultivate gratitude like you would a garden. It will be worth every effort.
The key is to make a thankful heart our natural state and not connect it to any particular outcome. It shouldn’t be dependent on what we get, or what circumstances we find ourselves in. We have the final choice as to what we focus on. We must make this choice many times per day. Are we focusing on lack, shortcomings, irritations, offenses, or disappointments? This is not a 10-minute ritual, although dedicating a particular time to practicing gratitude can help it blossom. It will become a way of life when we decide to make it a priority.
This is so critical that I dedicate a subchapter in my book to gratitude.
““Regardless of what is happening, we all have the final and most important choice; to be grateful, allowing our minds to focus on the blessings of our lives rather than the shortcomings.”– Staying Healthy Living Longer- 7 Powerful Principles for a Healthier You!
I have summarized in 7 points why gratitude is an essential part of our health and healing.
Research from the Mayo Clinic and Harvard indicate that gratitude is consistently associated with:
1. Greater reports of happiness and fewer reports of depressive symptoms.
2. Gratitude helps us to better handle adversity and the negative effects of the stress response.
3. It lowers the stress hormone, cortisol that is elevated with stress and the fight or flight response of the nervous system. It optimizes Heart Rate Variability ( HRV) a sign of heart health.
4. It fosters the development of strong relationships. Those who express gratitude consistently have higher levels of oxytocin a chemical that promotes social connections.
5. Gratitude lowers inflammation by turning down the sympathetic nervous system and dialing up the parasympathetic nervous system. The parasympathetic nervous system is the rest, digest, repair branch of the autonomic nervous system. This also reduces symptoms of physical pain.
6. Those who are grateful are not as easily triggered, angry, and critical of themselves or others. They tend to have stronger bonds in relationships.
7. Finally, gratitude has been shown to improve sleep, boost immunity and lower the risk of many diseases, including infections, heart disease, and high blood pressure.
If you’re not in the gratitude habit start with a few small steps.
Begin by taking a few minutes in the morning to call to mind what you are thankful for. What is one small thing that made you smile? Write in a journal. Include the ways you will be a blessing to others. This will set a positive tone for the day. Use meditation as a segue to practice gratitude.
During the day, look for reasons to give thanks; the parking spot, the kind clerk, the considerate driver, the beautiful sunset. The universe will provide you with more of what you look for. So, look for beauty, kindness, patience, generosity, and then look for a chance to reciprocate.
Every day we have a fresh slate of 86,400 seconds to direct our thoughts and intentions. Small mental shifts can have sweeping effects on our health and happiness.
We are 30 days away from a brand new year, set the stage now for making the changes you know you need to make. A healthier future depends on the choices you make today. Start by choosing gratitude. You might be surprised at the many ways it impacts every area of your health and wellbeing!
What are some of the personal changes you would like to make in 2022? Get ready, you can do this!
If getting your health on track is a priority, pick up my award-winning book and share it with a friend! It is available at Barnes and Noble, Amazon, and where ever books are sold! You will be thankful you did!
You can also check out my book page at Indie Book source ( below), subscribe to my blog, or get a health newsletter directly to your mailbox on topics relating to physical therapy, nutrition, fitness, and functional medicine!
Merry Greetings of Gratitude!
Mary💗
I think it is a great time to delve into common causes and misconceptions surrounding back pain! Afterall, it is the greatest source of misery and most common reason for visits to the doctor. Over 80% of the population has experienced or will experience back pain in their lifetime. Back pain is often the primary reason for lost productivity and avoidance of exercise, and enjoyable pursuits.
In the last several months I have seen an unprecedented uptick in patients reporting increased back, neck and hip pain. In this newsletter, you will hopefully have a better understanding as to why this is the case.
When you see the doctor with complaints of pain, a general diagnosis of back or neck pain is often given. These labels often come after a 10 minute examination and possibly an xray or scan to rule out an infection, fracture, tumor or other anomaly.
Unless something anomalous or abnormal shows up on a scan the diagnosis of ‘back pain’ tells us little about WHY the individual is having pain. In order to effectively treat a set of symptoms we need an understanding of the possible causes of the symptoms. The diagnosis alone doesn’t tell us anything. We need to view back pain in the context of the whole body. We need an understanding of the mechanisms that lead to pain.
Lets first discuss a common misconception or misrepresentation of the cause of chronic back pain. Chronic pain, in general is pain that has persisted for over 4 months. The most common explanations given for back pain are : arthritis, degenerative disc disease, bulging disc, and spinal stenosis.
It may be temporarily reassuring for the patient to have a ‘reason’ for their experience of pain, but upon hearing this diagnosis, the patient begins to focus on these imaging findings; sometimes obsess, is a better word! This leads to fear of movement, restriction in activity level, and anticipation of a negative outcome. As you might imagine this can become a self fulfilling prophecy and a deterrent to improving the patients comfort and getting them back into living their life. It turns out that over emphasizing the ‘label’ is often a roadblock to returning the patient to a full, active life.
Research indicates the conditions mentioned above standing alone do not cause severe, ongoing pain. In fact, many of these ‘findings’ within the general population are often a result of normal wear and tear on the body and are present in most adults over the age of 35, even in those who are not experiencing pain. Yes, no pain. In fact, nearly 85% of people with neck and back pain do not have clearly identifiable structural causes for pain on an xray or scan!
In my experience, I have also witnessed this phenomena. Those individuals with no identifiable abnormal findings have debilitating back pain and those with severe degenerative changes as seen on a scan, have little to no pain. Seems quite the enigma. It is always a challenge to help patients see the multitude of contributing causes to their pain. But once I do, it is rewarding to see how this knowledge alone changes the outcome to a positive one.
So now that we know that the label of bulging disc, or degenerative arthritis may not be the sole reason for the pain, what is really going on?
Only until we understand the “why” can we make an attempt at changing the symptoms. I will attempt to simplify the cause of chronic pain and the possible reasons why so many of us experience it at one time or another. I discuss the contributing factors in much greater detail in my book.
I will outline 5 primary reasons for neck and back pain. Most pain is due to a unique combination of at least these 5 factors. For the purpose of keeping this brief, I will describe 3 that I feel are very important.
1. Physical changes: This includes adaptive postural changes and movement patterns that are programmed in the nervous system. Check your posture right now as you are reading this. Remember, changes in alignment lead to changes in function. Are you seated upright with normal curvatures of the neck and low back? Or, Is your head forward, shoulders rounded, and lower spine in a C-configuration? Now consider how many hours you are seated in this posture daily, weekly and monthly, and what that will mean for your spine, discs and nerves long term?
Also included in the category of physical changes is weight gain that is concentrated in the abdominal area. This is particularly problematic because it is the location of our center of mass. Excessive loads on vertebral and soft tissue here can cause early degeneration and pressure on pain sensitive tissues and nerves. In addition, visceral fat or deep abdominal adiposity is associated with high levels of circulating inflammatory cytokines. Inflammation is the root cause of many of our chronic pain and health conditions. Finally, was there a surgery or trauma to an area of the body? It may be possible that scar tissue, adhesions in the fascia and connective tissue may be placing pressure on organs, joints and restricting normal movement. This may definitely be a contributing factor.
2. Health and fitness status. What is the state of your general health and fitness? Strength of supporting spinal and hip muscles as well as the aerobic and oxygen capacity of muscle is critical for warding off back pain. Muscles require continuous optimal blood flow and oxygen or will become hypoxic and painful. Joints require movement or will become stiff and painful. Joints also require muscles that are balanced, free to move and support normal joint alignment. If they are weak, or tight and short they simply can not function normally.
Again, if you have low fitness status or high levels of body wide inflammation, you will be more prone to experiencing pain. The changes to our normal activity and routine over the last year and a half may be contributing to a rise in complaints of pain. Many of my patients could not attend fitness classes or participate in sports. They literally took to the couch and gave up all activity. In the several months of inactivity they lost muscle, strength, endurance, stamina and many gained between 10-20 pounds. Many of us were left to adjust to uncertain and difficult situations with little or no support.
To determine if your lifestyle is promoting or discouraging inflammation, I suggest reading my previous blogs and also the information contained in my book, Staying Healthy, Living Longer. In my book, I discuss the leading causes of inflammation in the body and the drivers of pain and disease, most of which are within our control.
“The real act of discovery consists not in finding new lands, but in seeing with new eyes.”– Marcel Proust
4. Emotional and mental, this includes Stress Physiology and the Nervous system:
This is a significant yet often overlooked factor in back pain. There are numerous, ongoing studies and research in pain neuroscience that support and uphold the impact of stress on the nervous system, and therefore every tissue in the body. This has such a profound connection to bodily pain, that clinically we use a biopsychosocial model to treat chronic pain. This multidisciplinary model takes into account previous trauma, adverse events, the patients’ interpretation of the events, into designing a treatment plan for the pain. Stress can be from childhood events, from an illness or recent traumatic experience, and current ongoing stress for which you see no resolution.
There is a strong relationship between chronic pain and medically unexplained symptoms and a hyper vigilant state in the nervous system (Psychophysiologic Disorders Association -PPDA). A dominant “fight, flight and freeze” response of the Sympathetic Nervous System is exhaustive to the body and prohibitive to blood flow and healing. Additionally it promotes states of muscle tension and poor tissue blood flow impeding oxygen to the tissues.
Early adverse life experiences contribute to what we call somatization later in life. Somatization is the development of physical symptoms from emotional subconscious mechanisms. These are real symptoms. There is no such thing as imaginary pain. These events set up neurological pathways in the brain and nervous system that cause erratic and abnormal firing of sensitized nerves. There is considerable evidence that adverse early events ( namely in childhood) are strongly linked to chronic pain, musculoskeletal symptoms and headaches. Fear exacerbates pain because it arises from the same brain region. The patient is usually unaware that this is occurring as many of these emotions are repressed.
When organ disease or structural abnormalities have been ruled out with testing, what is remaining is more than likely somatization type disorders. Studies have indicated that as many as 40% of visits to a primary care doctor for pain complaints are linked to repression of emotions or past trauma. Self awareness, and an understanding of this concept alone can free you from a pain cycle that has not been responding to other treatments.
For additional help in understanding this I would recommend additional reading: The Mind Body Prescription, Healing the Body, Healing the Pain (Dr John Sarno, MD) and They Can’t Find Anything Wrong! ( Dr, David Clarke, MD). I also explain this in greater detail in my book.
I feel that the events of the last 18 months have heightened the experience of anxiety and fear and exacerbated safety issues, ramping up the sympathetic nervous system for many people. This may be one of the reasons many are reporting more pain.
And the last 2 factors,
4. Nutritional state. I can spend quite a long time on this one.
5. Psycho-social and environmental factors.
When you understand these contributing factors you can take back control and learn the tools and practices you need to take care of yourself and get back to living your best life!
If you would like a bit more information on back pain, Sign up here to receive a free chapter download entitled, “The Scourge of Back Pain…Getting back in the Game”, from my new award winning, Amazon best selling book, Staying Healthy Living Longer! It is is also available at Barnes and Noble and independent bookstores!
You will also receive my monthly newsletter directly to your inbox and be the first to receive information on newsworthy health topics , seminars, books, and discounted professional product formulations offered through Fullscript, geared toward specific conditions.
Coming in October, I will showcase best practice supplement formulations for preventing and treating the conditions of Osteoporosis, and Osteopenia, (low bone density.) Stay connected!
Until next time, stay healthy and keep your heart happy. 🙂
“Your body is your most faithful friend…the sacred vessel that holds your spirit. I can think of few things more worthy of your devotion.” – Tieraona Low Dog, MD Center for Integrative Medicine
I have wrestled with the question of why I am witnessing a profound increase in conditions like diabetes, chronic joint and bodily pain, fibromyalgia, chronic fatigue, auto-immune conditions, and many other chronic conditions in my patients. Despite being told we have a sophisticated and technologically advanced health care system, we have an undeniable epidemic of chronic disease, that is stealing our health and the health of future generations. Where do we begin, when attempting to unravel the causes for this stark increase?
Over the last year, we have heard almost continuously about the “novel coronavirus.” We have come to fear this invisible enemy.
However, I believe it is not the latest microbe, virus, or pathogen we should be worried about. In fact, the viruses that plagued our ancestors are living symbiotically within, and among us right now. Viruses in particular have been continually mutating and present a moving target for scientists to attempt to subdue or eradicate. Viruses depend on a host to replicate and therefore they do not aim to kill their host.
In earlier times, we had plagues of all kinds and the focus was on creating medicines to eliminate or subdue the disease-causing pathogens. This is what the practice of early medicine was based on and thankfully, it was highly successful. Because of this, we may come to view all viruses and bacteria as disease-causing. The truth is some cause life-threatening diseases, and some do not. Some may actually help us fight other diseases. Many become part of our microbiome, along with bacteria and fungi. We are just beginning to understand the importance of the microbiome in our overall health.
So, in summary, Science will always need to work on advancements in controlling deadly contagious diseases, however, I feel we have neglected the factors that have led to the dire predicament of escalating disease that is slowly and steadily stealing our health and longevity.
The foundational problem lies with Systemic Inflammation and a toxic body burden that creates a perfect internal environment for disease to take root. It is not the latest ‘bug’ that is threatening us as much as it is the fact that we have ignored the internal milieu of the body and have failed to create a healthy internal terrain that resists disease. Unlike the earlier days, when most deaths were caused by microbes, and doctors and scientists saved the day, present-day medicine does not enjoy a successful track record in preventing and reversing chronic disease, the primary cause of death, shortened life spans, and reduced quality of life.
As a health care practitioner and also a patient within the health care system, I have both experienced and witnessed the shortcomings of traditional medical practices. I have taken on the mission of researching the ways we can reduce and reverse this chronic disease trend. What are the practical ways I can positively influence my patient’s health trajectory? I walk this road every day myself and would not ask any of my patients to do what I am unwilling to do.
After many years of clinical experience, education, and enduring countless hours on my computer, I am excited to share that I have published a best-selling book, Staying Healthy, Living Longer- 7 Powerful Principles for a Healthier You!
Using my own health challenges, stories of patients I have treated, and my studies in Functional Medicine I have outlined a framework that can set you on course for a healthier life.
My book will teach you how to:
- Build a Body that Resists disease using 7 time-tested and proven principles, regardless of your age!
- Unlearn the beliefs and habits that contribute to sickness, dis-ease, and lack of fulfillment.
- Gain the tools necessary for healthy eating to reverse disease and attain lifelong health.
- Learn to love movement and reap the rewards of exercise in simple, practical ways.
- Build muscular strength and resiliency and restore your energy reserves.
- Awaken to how you might heal the body, mind, and spirit, which is the essence of true and complete healing.
I believe we can positively affect our healthspan, life span, and the aging process with some simple strategies. Regardless of your present health status, you can make a positive difference if you apply the information in this book.
It is available on AMAZON as a paperback, hardcover, and Kindle download. For a limited time during the launch period, Discounts are available! Please share with family and friends!
You can also find it through my website: mdtherapyandwellness.com
To your healing, health, and peace.❣
Mary
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DO you know which diet has been studied extensively for its health benefits?
Can you name which regional foods have proven in repeated studies to reduce heart disease, diabetes, osteoporosis, arthritis, and even chronic pain?
The diet consumed by those who live near the Mediterranean sea has earned the reputation of reducing inflammation, improving diabetes, reducing the incidence of heart disease, obesity, and even reducing chronic pain and the bone-thinning of osteoporosis. This mostly plant-based diet boasts many benefits. See the illustration below.*
With Valentines Day, right around the corner, now is a wonderful time to think about heart health. Take a moment to consider how your diet, sleep quality, stress levels, emotional state, relationships and connections, are nurturing your heart health. Do your self care activities need a boost? What can you improve?
I believe nutrition is a key element in preventing and even reversing many of the chronic lifestyle diseases we have come to associate with ‘normal’ aging. Aging is an accumulation of inflammatory insults that are brought about by our environment, lifestyle, stress, toxins, and the diet we consume.
3 times per day we have an opportunity to fuel health, vitality and longevity or fatigue, disease, and premature aging, simply by the foods we consume.
Next week I will discuss, Osteoporosis, just one of the many conditions, like heart disease, that have been shown to benefit from the Mediterranean diet. I invite you to learn what the latest studies and evidence are suggesting on how to prevent, manage and reverse bone thinning and frailty. You can sign up for the class “Building a Strong Skeleton, A Holistic Approach to Prevention and Management of Osteoporosis“, and attend at home through ZOOM. You may sign up at http://www.grandlearning.org/
In my soon to be released book, Staying Healthy, Living Longer, I discuss the critical decisions we make, all within our control, that significantly impact our health, energy levels, and quality of life as we get older. In my book, you will learn powerful, yet practical tools to slow the aging process and reduce body-wide inflammation. The Mediterranean diet is one important piece of the ” lifestyle medicine” we must adopt if we are to avoid the normal increases in inflammation as we age.
Pre-Order my book on AMAZON at a discounted rate for a limited time! http://amazon.com/dp/B08VC6PYWJ/
Below is a useful Infographic from Shapeable that clearly illustrates just some of the benefits of the Mediterranean Diet.
“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” – Ann Wigmore
Make it a healthier day! ❤ Contact me: https://mdtherapyandwellness.com
*Benefits of the Mediterranean Diet:
Image via: ShapeAble
Image via: ShapeAble
Exciting Update on Book Launch!
Regardless of how you have classified this past year, “good”, “terrible” or somewhere in between, it is now for all of us, in the rear view mirror. The infamous year, 2020, is in the history books and we are now about 2 weeks into a New Year. As humans we have always looked forward to new beginnings and a fresh slate on which to construct a better way. What is your vision and hope for this year?
We can only thrive when we have hope and trust that our actions will move things in a positive direction. We may not be able to control many things that are happening all around us, but we can control our thoughts and actions.
Now more than ever in my career, I am seeing a genuine interest among people, in building better health and reducing the chances of disease. Despite this, I am also seeing now more than ever, increases in physical pain and ailments like back pain, neck pain, and muscular pain. What is contributing to the rise in chronic pain in general?
There is no simple answer for this. What we do know is that since the arrival of this virus, people are experiencing heightened levels of stress, anxiety and fear. There have been increases in consumption of sugars, alcohol, and processed, comfort foods with concomitant decreases in exercise, positive social interactions, and outdoor recreation. Can this unfortunate combination of conditions increase inflammation and with it, the bodily response of pain?
I believe it can. Let me explain just a couple of the mechanisms at work, so we can focus on solutions.
- Diet is the number one cause of systemic inflammation, which is the precursor to disease and pain. This is an undisputed fact. Processed foods, are notoriously high in inflammatory omega 6 fats like the seed oils ( corn, sunflower, safflower, grapeseed, soybean…) and low in anti-inflammatory omega 3 oils such as avocado and olive oils. In addition, processed foods have an abnormally high content of sugar and simple carbohydrates. Sugar and it’s counterparts, brown rice syrup, and corn syrup are inflammatory to cells, causing a rapid rise in insulin, promoting insulin resistance or pre-diabetes. Many of these foods are void of nutrients, cause nutritional deficiencies, and yet are high in caloric density.
2. Exercise and Muscle Building activities are Anti-inflammatory and provide a host of countless benefits. Exercise is a potent outlet for stress reduction, release of toxins, oxygenation to the tissues, improved lung and cardiovascular capacity, and improved function of mitochondrial cells ( our energy manufacturing cells) and therefore energy production. Exercise enhances mobility, strength and bolsters the immune system, provided it is not a prolonged or extreme intensity. Exercise, especially when outdoors in the sunshine, improves mood, stress coping skills and reduces pain perception. Strength training enhances how joints function, reduces the strain on the joints and often prevents or halts the progression of arthritis.
3. Stress, you will often hear me say, is the Unofficial Grim Reaper. What does this mean?
Unabated, chronic stress and worry pack a perilous punch of lowering the immune system, ramping up inflammation, increasing the incidence of insomnia, and escalating chronic pain and disease. Need I say more? Our perception of the events that are occurring around us gives rise to a physiological response by the body. If our interpretation of events is negative, resistant, critical, angry, or feeling victimized, the resulting biological response will be elevation of blood pressure, elevation of blood sugar, activation of the fight or flight mechanism, and reduction of immune disease fighting cells.
Many of us are living in the future or past and are precariously perched on the edge of our worries and fears. The brain is designed for our survival and therefore fear and worry may easily be our default mode. Our minds are the first frontier to conquer if we are to be successful in any area of our life. Our minds will offer up many thoughts in the course of a day, we don’t have to believe them all. Although difficult, we can choose the thoughts and beliefs that move us in a positive direction.
If you are finding that your health goals are off to a slow start or if you are feeling mentally or physically unprepared to tackle the habits and behaviors you need to succeed, you are in good company.
Here are 5 simple ways you can move toward a healthier future and manage pain significantly better.
- Move. Exercise, even if it to simply get outside and walk. Perform body weight exercises, or work out with resistance bands or weights. Since many gyms are closed, this will be challenging, but you knew that already. Do it anyway. Even if 10 minutes twice a day is all you can do.
- Meditate. Start and end the day with 5-10 minutes of mindful breathing and visualization. Perhaps include a meditation like the loving kindness meditation. Many studies have demonstrated that meditation is highly effective for chronic pain, especially when exacerbated by stress. It changes the structure and function of the brain by decreasing activity in the fear brain and brains’ pain processing center.
- Nutrition first. This must be a priority! Reduce inflammatory sugars and omega 6 inflammatory oils. Stop eating nutrient void, dead, processed foods from a box or bag. Instead, eat lean protein sources and increase vegetable intake. This is not a diet, it is a decision. Watch your motivations for eating, often they will circle back to an emotional state. Understanding this is the first step to over ruling it.
- Stay hydrated. Our organs, tissues, discs and cartilages are 60-80% water and we require adequate water for normal functioning of our cells and detox organs. Dehydration contributes to pain and stiffness.
- Sleep, Rest, Relax. Seems easy enough but for many who find themselves in the midst of challenges, or experiencing pain, it is far from easy. Sleep is restorative to the body and reduces pain. You have to move your nervous system away from ‘fight or flight’ or the state of sympathetic dominance, toward the parasympathetic state of ‘rest, repair, and digest’. If you want to feel your best, you MUST make sleep and relaxation a priority! For starters, turn off all electronic devices at least 1 hour before bed. Stop watching the news, which is designed to hijack your fear brain and cause rumination and anxiety. Create a space that is conducive to sleep and relaxation. Use your favorite music track, nature sounds, essential oils, a cool, dark atmosphere, a weighted blanket, centering meditation and/or prayer or a warm bath of Epsom salts. Find something that is most comforting for you, that promotes peace and tranquility.
Be kind and gentle with yourself as you embark on change. Small steps, repeated consistently over time, reap BIG results. Every new day is a gift that we are given. We get to choose how to show up.
I am excited to announce that my new book, Staying Healthy, Living Longer 7 Powerful Principles for Living Longer! will be released within the month. This book will deconstruct the mysteries of why we are tired, overweight, in pain, or simply not feeling our best. You will learn the tools you need to transform your health and achieve a longer, healthier life!
You can pre-order my book NOW! (with discounts) at https://www.amazon.com/dp/B08VC6PYWJ/
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Stay in touch or contact me with any questions:
website:https://mdtherapyandwellness.com, or email: madicaropt511@gmail.com
Facebook: mdtherapyandwellness.com Twitter: @mdicaropt
Holistic Therapist 